Monday

Part A
Static Lunge, rest 1:30
4 x 10 each leg @ moderate/heavy
* 1 Leg at a time - don't bring the legs back together until the end of the set

Part B
Tempo Back Squat, rest 1:30
3 x 20 @ light
* Tempo = 212X
* Stay consistent - choose a weight you can move consistently for all 20 reps

Part C
Single Arm KB Front Rack Step Up, rest 1:30
3 x 15 each side @ moderate
* Start side on to the Box, holding the KB on the Box side and Step up Laterally
* Only complete if you are NOT following the Athlete Program

Part D
3 RFQ
10 Pause GHD Hip Extension
10 Tempo Romanian Deadlift @ moderate
1:30 Rest
* Pause for 2 seconds at the top of each GHD Hip Extension
* Tempo = 31X1 (the reps starts at the top)

Tuesday

Wednesday

Part A
Seated DB 'Z' Press, rest 1:30
4 x 12 @ moderate
* Double DB - seated on the ground with legs out straight in front

Part B
3 RFQ
12 Plate Front Raise @ light
0:30 Plate Raise Hold
1:30 Rest
* After the final Front Raise hold at the top for 0:30

Part C
3 RFQ
15 Reverse Snow Angel @ light
15 DB Cuban Press @ light
1:30 Rest
* Accessory work - focusing on creating strength in all your small muscles

Part D
3 RFQ
12 BB Strict Press @ light/moderate
0:30 OH Hold
1:30 Rest
* Stay OH after your final Strict Press
* Only complete if you are NOT following the Athlete Program

Thursday

Friday

Part A
5 REFR
ME UB Strict UH Grip Pull Up
1:30 Rest
* If you cannot complete more than 10 in your first set use a band - the focus is Muscle ENDURANCE, not Strength

Part B
Snatch Grip Bent Over Row, rest 1:30
4 x 15 @ light
* Wide Grip, focus on tight core

Part C
4 RFQ
10 Double Ring Row (UH Grip)
15 BB Bicep Curl @ light
1:30 Rest

Part D
1 RFT
75 - 100 Banded Lat Pull Down
- Every Time You Break -
1:00 Rest
* Only complete if you are NOT following the Athlete Program

Saturday

Part A
Tempo Bench Press, rest 1:30
5 x 20 @ light
* Tempo = 21X1 (2 second negative)

Part C
0:30 On 0:30 Off Until you Reach
75 - 100 Ring Dip
* Use a band if you cannot complete more than 6 reps UB in your first set
* Adjust the reps to suit your current skill level
* Only complete if you are NOT following the Athlete Program

Part B
3 RFQ
15 Tricep Bench Dips
ME UB Push Up
1:30 Rest
* Ensure you go to failure on each of those Push Up sets

Part D
Skull Crusher, rest 1:30
3 x 15 @ light